Make Boring Things More Exciting: Executive Function Tips for Boosting Motivation
If you’ve ever said, “This is so boring!” — you’re not alone.
I hear about boredom all the time in my coaching sessions. My clients often tell me how boring class can be or how boring adulting feels. And you know what? They’re right!
It’s easy to stay focused when something is interesting or fun. But when a task is dull, repetitive, or just plain tedious, it can feel almost impossible to get started. That’s when I hear questions like:
“How can I make class less boring?”
“How can I make things more exciting?”
Let’s be honest: life is full of boring tasks.
We all have to do important things that we don’t want to do.
Common Boring Tasks (That Still Need Doing!)
Here are some examples that come up again and again in my coaching sessions:
Doing homework
Cleaning the house
Picking up dog poop
Grocery shopping
Planning or making meals
Brushing teeth
Paying bills
Making phone calls
Scheduling appointments
The list could go on forever! So what can we do about it?
The ICU Method: How to Make Boring Tasks More Engaging
When clients ask how to make dull things more interesting, I send them to the ICU — an acronym from Sarah Kesty of The Executive Function Podcast, also discussed by Casey Dixon in ADDitude Magazine.
ICU stands for Interest, Connection, and Urgency — three brain-friendly strategies for increasing focus and motivation.
I = Interest: Give Your Brain a Job
The first step is to make the task more interesting or stimulating for your brain. Try these ideas:
Give your brain a job. Take sketch notes during class or a meeting.
Start with the fun part. Maybe draw a mind map or decorate your notes first.
Gamify your task. Keep track of how many times your teacher says a certain word, or set a mini challenge for yourself.
Learn differently. Watch a short video or listen to a podcast about the topic.
Add novelty. Use colorful pens, washi tape, or a new workspace.
Reward yourself. Plan a simple treat or enjoyable break when you finish.
C = Connection: Make It Social
Our brains thrive on connection. When a task feels boring, bring someone else into it!
Use a body double. Have someone sit with you while you work.
Add movement. Walk while discussing or reviewing something with a friend.
Create accountability. Tell someone about your plan and check in when you’re done.
Connect it to your values. Think about how finishing the task supports something that matters to you.
Reflect on impact. How does completing this task help you or others?
U = Urgency: Create a Sense of Momentum
Boring tasks often lack urgency — so create it!
Set a timer. Challenge yourself to see what you can get done in 10 or 20 minutes.
Use micro-deadlines. Break the task into tiny parts and set deadlines for each.
Track progress visually. Try a habit tracker or a paperclip system (like Dixon’s client who removes one paperclip from the bowl for every completed call).
Gamify your progress. Try to “beat the clock” or earn points toward a reward.
Add reminders. Use sticky notes or visible cues to stay on track.
Give Your Brain What It Needs
There’s no shame in needing support or stimulation to get things done.
If your brain struggles with focus or motivation, meet it where it is. Choose one idea that feels doable and give it a try. And remember:
Change doesn’t happen overnight — it happens little by little.
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Carrie Bonnett is a veteran teacher and Executive Function coach based in Bend, OR. Carrie works with students and families (and adults, too). Her coaching empowers students to thrive in life and in school, helps parents and teachers to better support their children, and guides adult to get on top of all that life requires. In addition to coaching, she is also an adjunct instructor for early-career teachers at University of Portland in Oregon. For more information, visit www.carriebonnett.com
